Step 4 - AIter you complete each repetition (each landing), you land back in the original,

seated position. Jump up again Ior the next repetition.

Step 5 - At the completion (the last rep) oI the required set, blast oII as high as you
possibly can. For example, iI you are required to do 1 set oI 15 repetitions, you will do 14
Squat Hops (3-5 inches per jump) and on the 15th Squat Hop, you will blast oII as high
as you possibly can.
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This exercise can be done without the use oI a jump rope iI you desire. When jumping,
keep your hands by your side or in Iront oI you Ior assistance in jumping and Iollow the
same procedures just described.

Step1: When beginning, bend down to a 1/4 squat position
Step2: Turn the rope and jump back into the air to a minimum oI 8 to 10 inches. (You
may jump 10 to 12 inches iI this is too easy). When you land this completes 1 repetition.
Step3: Continue repeating this motion Ior each repetition.

Step1: When beginning, bend down to a 1/4 squat position with your hands out in Iront oI
you and jump up
Step2: Jump up into the air to a minimum oI 8 to 10 inches. (You may jump 10 to 12
inches iI this is too easy) When in the air, your hands should be back by your side. When
you land, this completes 1 repetition.
Step3: Same as step 1. Step 3 begins repetition 2
Step4: Same as step 2
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Step1: Your starting position will be with the heel below the book or stair step rested on
by your entire body.
Step2: Raise yourselI as high up as you can with only the one calI

Step1: When beginning, bend down to a 1/4 squat position with your hands out in Iront oI
you and jump up
Step2: Jump up into the air to a minimum oI 8 to 10 inches. (You may jump 10 to 12
inches iI this is too easy) When in the air, your hands should be back by your side. When
you land, this completes 1 repetition.
Step3: Same as step 1. Step 3 begins repetition 2
Step4: Same as step 2
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Step1: Your starting position will be with the heel below the book or stair step rested on
by your entire body.
Step2: Raise yourselI as high up as you can with only the one calI
Step3: Lower your body back to the original, starting position. This completes 1
repetition. Step4: begin second repetition.
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Step1: Begin with one thigh on the chair parallel to the ground.
Step2: With all oI your strength, push oII oI the elevated leg and leap oII oI the chair as
high as you can.
Step3: Crisscross or switch your legs in the air.
Step4: Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure
until you are back to step 1. This completes 1 repetition.
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Step3: Lower your body back to the original, starting position. This completes 1
repetition. Step4: begin second repetition.
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Step1: Begin with one thigh on the chair parallel to the ground.
Step2: With all oI your strength, push oII oI the elevated leg and leap oII oI the chair as
high as you can.
Step3: Crisscross or switch your legs in the air.
Step4: Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure
until you are back to step 1. This completes 1 repetition.
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Step3: Lower your body back to the original, starting position. This completes 1
repetition. Step4: begin second repetition.
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Step1: Begin with one thigh on the chair parallel to the ground.
Step2: With all oI your strength, push oII oI the elevated leg and leap oII oI the chair as
high as you can.
Step3: Crisscross or switch your legs in the air.
Step4: Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure
until you are back to step 1. This completes 1 repetition.
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Step1: Begin with your legs straight.
Step2: Thrust (or bounce) yourselI up as high as you possibly can.
Step3: The split second and you hit the ground, thrust back up as high as you can trying
not to bend your legs. It is helpIul to use your arms to throw yourselI back up into the air.
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Step1: Elevated as high as you possible can on your tiptoes to assure that you work the
high end oI your claves.
Step2: As quickly as you possibly can, jump repeatedly no more than 1/2 to1 inch oII oI
the ground making sure to keep yourselI elevated as high on your tiptoes as possible
ensuring that you are working the upper calI muscles.

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012 342 567 895: 567 ;3!< 2=3>1 910>
During the days that you are not doing Air Alert III, it is important that you help your
legs get used to normal jumping situations. Air Alert III will increase your vertical, but
you will need to train your legs to actual jumping situations. On your days oII Irom Air
Alert III, go out and play. And, practice jumping aggressively when you play. This helps
to develop muscle memory.
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Step1: Begin with your legs straight.
Step2: Thrust (or bounce) yourselI up as high as you possibly can.
Step3: The split second and you hit the ground, thrust back up as high as you can trying
not to bend your legs. It is helpIul to use your arms to throw yourselI back up into the air.
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Step1: Elevated as high as you possible can on your tiptoes to assure that you work the
high end oI your claves.
Step2: As quickly as you possibly can, jump repeatedly no more than 1/2 to1 inch oII oI
the ground making sure to keep yourselI elevated as high on your tiptoes as possible
ensuring that you are working the upper calI muscles.

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012 342 567 895: 567 ;3!< 2=3>1 910>
During the days that you are not doing Air Alert III, it is important that you help your
legs get used to normal jumping situations. Air Alert III will increase your vertical, but
you will need to train your legs to actual jumping situations. On your days oII Irom Air
Alert III, go out and play. And, practice jumping aggressively when you play. This helps
to develop muscle memory.
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ability. You are required to do week 15 Iour (4) days that week. You will do Air Alert III
on Monday-Tuesday-Thursday-Friday oI the week.
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The Air Alert III workout consists oI multiple sets and repetitions Ior each exercise. AIter
completing 1st set oI an exercise, do not rest anymore than 2 minutes beIore completing
the second or third set Ior the respective exercise. During the 2 minute resting period, it is
important to massage the muscle that you are currently working on. II you are doing Leap
ups, be sure to massage your thighs while resting. When moving Irom 1 exercise to a new
exercise (Ior example, Irom Leap ups to CalI raises), do not rest at all. Move immediately
to the next exercise.
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The Air Alert III exercises are identical to the Air Alert II exercises with the exception oI
a new exercise, Squat Hops (see below). See Air Alert II Ior instructions regarding the
Iirst 5 exercises. Be sure to Iollow all warm up and cool down instructions identiIied in
the Air Alert II.
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Step 1 - For balance, hold a basketball or volleyball at chest level. You can hold the ball
with your hands at each side oI the ball or hug the ball.
Step 2 - Squat down into a sitting position while holding the ball. Make sure that you are
looking straight ahead, with your back straight and that you are elevated on the balls oI
your Ieet (halI tiptoed). And most importantly, make sure that your thighs are parallel to
the ground.
Step 3 - Hop or bounce in the seated position between 3-5 inches per hop. Keep your
thighs parallel. When you land, that completes 1 repetition.
Step 4 - AIter you complete each repetition (each landing), you land back in the original,
seated position. Jump up again Ior the next repetition.
Step 5 - At the completion (the last rep) oI the required set, blast oII as high as you
possibly can. For example, iI you are required to do 1 set oI 15 repetitions, you will do 14
Squat Hops (3-5 inches per jump) and on the 15th Squat Hop, you will blast oII as high
as you possibly can.
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This exercise can be done without the use oI a jump rope iI you desire. When jumping,
keep your hands by your side or in Iront oI you Ior assistance in jumping and Iollow the
same procedures just described.

Step1: When beginning, bend down to a 1/4 squat position
Step2: Turn the rope and jump back into the air to a minimum oI 8 to 10 inches. (You
may jump 10 to 12 inches iI this is too easy). When you land this completes 1 repetition.
Step3: Continue repeating this motion Ior each repetition.